Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Monday, November 11, 2013

WOD 111213

 

BUY IN
2 High Knees
2 Toy Soldiers
2 Bear Crawls
15 Air Squats
15 Hip Extensions

STRENGTH
3-3-3
Deadlift @ 85% of PR
(perform some warmup sets getting to 85%. Don't just start at 85%.)

METCON
3 rounds for time of:
Row, 300 m
20 Wall Balls, 20 lbs
10 Pull-ups

CASHOUT
3 x 30sec Handstand Hold
Couch Stretch

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